Oscar Winning Party Peppers

I was invited to an Oscars party last week and, while I could have easily grabbed a fruit, veggie or cheese tray with a few dips, I decided to take it as a challenge.  What could I bring that (A) would not be super filling (because, of course, you always want a little bit of everything at these events), (B) would still be a substantial “main” item to balance out the chips and sweets but could still be enjoyed with other main dish items (think sliders, etc.), (C) would add a little nutritional value to our plates, and (D) would taste great.  Sounded like a lot to factor in but, as always, I was up for the challenge!

Based on my recipe goals and other recipes I knew of, I came up with these Mini Mediterranean Party Peppers.  Filled with lean ground turkey, diced veggies, and flavorful herbs and spices, they tasted great and were a party pleaser.  And, BONUS, any leftovers make a great contribution to lunch during the week or a quick and easy protein snack!

Here you go - My recipe for Mini Mediterranean Party Peppers….

Happy Fueling!

Taylor

Mini Mediterranean Stuffed Party Peppers

Serves 8; Serving Size: 3 peppers

INGREDIENTS

• 1/2 pound extra lean ground turkey breast
• 5 oz. chopped frozen spinach, thawed and squeezed dry (1/2 of a 10 oz. pack)
• 1 small yellow squash, finely chopped (about .25 pounds or 1 cup)
• 1/2 small yellow onion (about an 8 oz. onion), diced
• 1/4 cup bulgur
• 1 egg,  lightly beaten
• 1 tsp. dried oregano
• 1/4 tsp. salt
• 1 pound bag of mini bell peppers (about 24 peppers), halved lengthwise, cores and ribs removed
• 1 can (14.5 oz) stewed tomatoes (preferably low-sodium), finely chopped
• 1/4 cup crumbled feta cheese

DIRECTIONS

1. Preheat oven to 350 degrees F.
2. Add the turkey, spinach, squash, onion, bulgur, egg, oregano, 1/2 of the chopped tomatoes, salt and dash of pepper to a medium bowl and mix to combine well.
3. Arrange the peppers, cut side up in a 9 x 13 - inch baking dish and fill each pepper half with the meat mixture. 
4. Top each pepper with a couple of tomatoes and sprinkle with the feta cheese.
5. Cover with foil and bake for 20 minutes.
6. Remove the foil and bake 8 minutes more.
7. Broil at 500 degrees for about 2 minutes more until the feta begins to turn a golden brown.

Nutrition Facts (per serving):

Calories 112, Protein 11.4 g, Carb 11.9 g, Fat 2 g, Sugar 6.3 g, Sodium 129.8 mg,                   Cholesterol 44.3 mg, Potassium 195 mg

Trying something new with a "Taylored" recipe...

So, I initially told myself that this would only be a restaurant blog, dedicated to sharing tips and suggestions for ways to make healthier decisions while eating out when faced with eating out all of the time (whether you eat out frequently for work, or for social reasons, or you have a busy family that leaves you always on the go).  However, after one of my last Instagram posts, I started getting requests for the recipe and so I decided that, at this point, the blog is the best place to share these.  So here we go.

This is a Sun Dried Tomato and Dill Frittata created from my desire for one pot / one bowl / one dish meals that can be served again during the week.  Some days and evenings are so hectic that I don't have time to get home and cook three different things with multiple dishes and containers; I need one dish that covers most of my nutrient bases.  If I can get my vegetables, protein, and maybe grains/starch in one bowl, I'm in.  If it can be saved and reheated for lunch or dinner, I like it even better.  Simple, delicious, and versatile are the three ingredients to a successful weeknight or weekday meal in my book.  

So here it is - the recipe for my Sun Dried Tomato and Dill Frittata.  I hope you enjoy it!

Happy Fueling!
-Taylor

Sun Dried Tomato & Dill Frittata

Serves 4

INGREDIENTS:

• 4 whole eggs
• 4 egg whites
• 1/4 tsp. kosher salt
• 1/8 tsp. black pepper
• 1/4 cup fresh dill, chopped
• 8 small to medium baby bella mushrooms, sliced (about 1 cup)
• 1 small onion, diced (about 1 cup)
• 2 small to medium cloves of garlic, minced (or pressed in a garlic press)
• 1 small yellow squash, cut into slices about 1/4 inch thick & halved (~1/4 - 1/2 cup slices)
• 1 small zucchini squash, cut into slices about 1/4 inch thick & halved (~ 1/4 - 1/2 cup slices)
• 3/4 cup sun dried tomatoes, rehydrated and chopped
• 2 1/2 tbsp. canola oil
• 1/3 cup ricotta cheese (not part skim)

DIRECTIONS:

1. Preheat the oven to 400 degrees F.
2. Whisk together the first 5 ingredients and set aside.
3. Heat the oil in a medium ovenproof skillet (about 10 - inch) over medium - high heat.
4. Add the onion; saute until begins to soften and then add the garlic and cook for about 2 more minutes.
5. Add the mushrooms, squash and zucchini and cook about 5 more minutes until they begin to soften and brown.
6. Add the sun dried tomatoes and cook about 2 minutes.
7. Cook until all vegetables are very tender.
8. Reduce the heat to low.  Stir in the egg mixture.
9. Gently stir half of the ricotta into the egg mixture, being careful not to scrape the bottom where the egg has already begun to set.
10. Dollop the remaining half of ricotta evenly over the top.
11. Cook until the frittata begins to set, about 5 minutes.
12. Place in the oven and bake about 10 - 15 minutes, or until the top of the egg mixture is set (no longer runny).
13. Slide the cooked frittata onto a plate, cut into wedges and enjoy!

NUTRITION NOTES:

Lycopene... tomatoes ... a powerful antioxidant that helps prevent hardening of the arteries and may protect against certain cancers.

Vitamin D... egg yolk & mushrooms ... fat - soluble vitamin (needs fat to be absorbed in the body).  Helps the body absorb calcium from food and supplements, aids in muscle movement, helps support a strong immune system, and, along with calcium, helps protect older adults from osteoporosis.

Protein ... eggs (most in the white) & ricotta cheese ... aids in the growth, maintenance & repair of cells (including cells damaged due to sickness or injury from surgery or sports / exercise).

Iron... eggs ... important for red blood cells to be able to transport oxygen to all of our tissues (such as skin and muscles).

Lutein & Zeaxanthin ... egg yolk ... carotenoids that can help slow the progression of macular degeneration.

Vitamin C ... onion and yellow & zucchini squash ... antioxidant that promotes healthy joints, skin, hair and a healthy immune system by helping the body build collagen and protecting against infection and cell damage.

Finding Balance At K.T. Burger

It's the day after Thanksgiving.  We are deep into the heart of football season.  Days and evenings seem to be filled with rich food, fun drinks, and lots of sitting, watching & cheering.  Sometimes, like this particular occasion, it's not about being perfect but about doing the best you can, finding the healthier option, making a few "game-time" compromises, and being mindful.  This is the situation I stumbled upon the other week.  Due to the terrible weather, my family and I did not drive into Fort Worth for the TCU vs. Baylor game and instead found ourselves in the fun and friendly K.T. Burger in Highland Park Village.  With tv's everywhere that ensure a view of the game wherever you sit and a menu not overwhelmingly huge but with a good variety of options, the evening turned out to be a win for my family as well as for my team.  Go Frogs!

Menu Mentions:
You can certainly arrive here ready for a big burger with fries and a beer and be pleased.  However, K.T. Burger also offers a variety of other options from breakfast or brisket tacos to their Abscondo Salad (delicious!) to sandwiches & burgers to their hearty dark beer venison chili.  In regards to drinks, they have beer, wine, margaritas & sangrias for the adults and specialty sodas and shakes for the kids.

Cold & hungry this particular evening, I knew a salad was not going to cut it.  However, being the day after Thanksgiving, I also did not want something super heavy.  So, after perusing the menu, I found something yummy but not over the top.  I traded out the burger for the ALT (avocado, lettuce & tomato sandwich) on toasted whole grain bread and the beer for a glass of red wine.  To lighten the dish up a bit more, you could leave the mayo but ask that they not butter the bread.  Or you can always ask for no mayo, but the sandwich might be a bit dryer.  Instead of ordering the side of fries, get the side of super thin and crispy made in-house potato chips and split with a friend.  This meal is a great example of navigating the not-so-healthy menus and putting together dishes that satisfy but still fuel.

Nutrition Notes:

Fiber... whole grain bread, lettuce, tomato... helps keep you full, promotes a healthy GI system and can lower cholesterol.

Monounsaturated Fats... avocado... a healthy fat that can help improve cholesterol levels by increasing HDL (good cholesterol) and lowering LD (bad cholesterol)

Vitamin E... avocado... an antioxidant that helps protect the body against cell damage that can lead to cancer and heart disease.

Lutein... avocado... a carotenoid (along with beta-carotene & zeaxanthin) that helps slow the progression of macular degeneration.

Lycopene... tomatoes... powerful antioxidant that helps prevent hardening of the arteries and may protect against certain cancers.



My Conclusion (Based on a ranking of 1 to 5... 1 = will not return; 5 = will return tomorrow)

Taste = 4.6
Nutrition = 4
Service = 5

Overall Rating = 4.5